Strength
Hang Snatch + Low Snatch + Full Snatch – 5 sets @ 75-85%
—Hang on for all 3 reps
Conditioning
12 Min AMRAP
10 Russian KB Swings 88/70#
5 Ring Muscle-ups (sub: 7 HR Push-ups + 7 Ring Rows)
90ft DBall Carry (in front) 150/100#
WOD Notes: TD = 4-6 rounds. Go heavier than normal on KB swings, since you only have to finish with the bell at eye level. MU scale = 7 GI Janes or 7 HR Push-ups + 7 Ring Rows. You must carry the Dball in front of you for the length of 15 mats.
Announcement: Saturday Dec 24th – 9am & 10am classes only! We will be doing the Rage “12 Days Of Christmas” WOD! I hope to see everyone this Saturday!
